Most upset stomachs resolve on their own within a day or two, but the right combination of fluids, food choices, and simple remedies can speed up relief and keep you comfortable in the meantime. What works best depends on your specific symptoms, whether that’s nausea, bloating, cramping, or diarrhea.
Ginger for Nausea
Ginger is one of the most effective natural options for nausea and vomiting. Its active compounds block a key receptor in the gut that triggers the urge to vomit, the same receptor targeted by some prescription anti-nausea medications. Ginger also helps food move through the stomach faster, which can relieve that heavy, queasy feeling after eating.
You can use fresh ginger, ginger tea, ginger chews, or capsules. Clinical trials have used doses ranging from 250 mg to 1 g per day, split into three or four smaller doses throughout the day. Higher amounts (up to 2 g) didn’t show additional benefit over 1 g, so more isn’t necessarily better. If you’re sipping ginger tea, one or two cups is a reasonable starting point. Ginger ale works too, though many commercial brands contain very little actual ginger.
Peppermint for Cramping and Bloating
If your stomach upset involves cramping, gas, or a tight bloated feeling, peppermint is worth trying. It relaxes the smooth muscle lining your digestive tract by interfering with calcium signaling in those muscles, essentially telling them to unclench. This is why peppermint tea often brings quick relief for that uncomfortable pressure in your upper abdomen.
Peppermint tea is the simplest option. Peppermint oil capsules are also available over the counter and are commonly used for irritable bowel symptoms. One thing to note: peppermint can relax the valve between your esophagus and stomach, so if your upset stomach comes with heartburn or acid reflux, peppermint may make that particular symptom worse.
Chamomile Tea
Chamomile contains several compounds with anti-inflammatory and muscle-relaxing properties, including bisabolol (which soothes irritated tissue) and apigenin (which reduces inflammation). It’s a gentler option than peppermint and is particularly helpful when your stomach feels raw or irritated rather than crampy. Warm chamomile tea also encourages hydration, which matters more than most people realize during a stomach illness.
What to Eat (and What to Skip)
The old advice to stick strictly to bananas, rice, applesauce, and toast (the BRAT diet) is no longer recommended. While those foods are easy on the stomach, they lack protein, calcium, vitamin B12, and fiber. Eating only bland starches for more than a day can actually slow your recovery because your gut needs a range of nutrients to heal. The American Academy of Pediatrics specifically advises against a strict BRAT diet for children with diarrhea, noting it’s too restrictive to support recovery.
The better approach: eat as tolerated. Start with small amounts of whatever sounds manageable. Plain crackers, broth, boiled potatoes, plain chicken, eggs, and oatmeal are all reasonable choices. Avoid greasy, spicy, or heavily seasoned foods until your stomach settles. Dairy can be hard to digest during acute illness for some people, so you may want to hold off on milk and cheese for a day or two. As soon as you feel able, return to your normal diet. Your body recovers faster with proper nutrition.
Staying Hydrated
Dehydration is the biggest practical risk from vomiting or diarrhea, and it also makes nausea worse, creating a frustrating cycle. Small, frequent sips are easier to keep down than drinking a full glass at once. Water is fine for mild cases. If you’ve been vomiting or having diarrhea for more than a few hours, an oral rehydration solution or a drink with electrolytes helps replace the sodium and potassium you’re losing. Broth serves double duty here, providing both fluid and salt.
Avoid coffee and alcohol until your stomach has settled. Both increase acid production and can irritate an already inflamed digestive lining. Carbonated drinks are fine if they help, though some people find the bubbles make bloating worse.
Over-the-Counter Medications
Bismuth subsalicylate (the active ingredient in Pepto-Bismol and similar products) is one of the most versatile options for general stomach upset. It works through several mechanisms at once: it stimulates your stomach’s protective mucus layer, has mild antibacterial effects against common gut pathogens like E. coli and Salmonella, and reduces the intestinal secretion that causes watery diarrhea. It’s effective for nausea, indigestion, and diarrhea, which is why it covers so many symptoms on the label.
Antacids (calcium carbonate products like Tums) help if your discomfort is primarily acid-related, with burning in your upper stomach or chest. They neutralize stomach acid quickly but don’t do much for nausea or cramping. Simethicone-based products target gas and bloating specifically by breaking up gas bubbles in the digestive tract. Choosing the right product depends on your dominant symptom: nausea and diarrhea point toward bismuth subsalicylate, burning points toward antacids, and pressure or bloating points toward simethicone.
Probiotics for Faster Recovery
If your upset stomach is caused by an infection (the classic “stomach bug”), probiotics can meaningfully shorten it. When combined with proper hydration, probiotics reduce the duration of diarrhea by about 25 hours on average and cut the risk of diarrhea lasting beyond four days by nearly 60%. The most studied strains for acute stomach illness include Lactobacillus rhamnosus GG and Saccharomyces boulardii, both widely available in supplement form. A course of 5 to 10 days appears to be appropriate, though there’s no precise established duration.
Probiotics are most useful during and after acute illness, not necessarily for everyday indigestion. If your upset stomach is from overeating or mild food intolerance, the other remedies on this list will likely work faster.
What Doesn’t Help
Apple cider vinegar is a popular recommendation online, but there is no published clinical evidence supporting its use for heartburn or stomach upset. The theory that it helps by increasing stomach acid is based on an oversimplified understanding of how the digestive system regulates itself. Harvard Health Publishing notes that despite widespread recommendations on blogs and websites, no research in medical journals addresses this use. It’s also acidic enough to irritate an already sensitive stomach, so it may make things worse.
Lying flat can increase acid reflux. If you need to rest, propping yourself up at a slight incline keeps stomach acid where it belongs. Eating large meals “to settle the stomach” also backfires. Your digestive system is already struggling, and a big meal just adds more work.
Symptoms That Need Medical Attention
Most stomach upset is temporary and harmless, but certain symptoms signal something more serious. Seek urgent care if you experience a fever of 100.4°F or higher with abdominal symptoms, bloody vomiting or black stools, severe sudden pain (especially in the lower right abdomen), or if you can’t keep fluids down long enough to stay hydrated. Abdominal pain paired with chest pressure or shortness of breath also warrants immediate evaluation.
Outside of emergencies, it’s worth scheduling a doctor’s visit for stomach problems that keep returning, discomfort that doesn’t respond to antacids, unintentional weight loss, persistent changes in bowel habits, or ongoing fatigue. These patterns can point to conditions like H. pylori infection, celiac disease, or inflammatory bowel disease that are treatable once identified.